Everything You Need to Know About a Labral Tear

What is a Labral Tear?

A labral tear is when the labrum, a ring of cartilage that lines the edge of the hip socket, gets torn. The labrum acts like a cushion and seal for the hip joint. When it’s damaged, it can cause hip pain, catching, locking, and reduced movement.

An analogy…

Think of the labrum like a rubber gasket around a jar lid. If the gasket tears or gets damaged, the seal is no longer perfect, and the lid (or in this case, the hip) doesn’t move as smoothly or securely.

What are other names that a labral tear can be called?

Hip Labral Tear, Labral Tear of the Hip

What causes a labral tear?

The labrum lines the acetabulum (the socket part of the hip joint) and helps to deepen and stabilise the joint. Tears happen when the hip is overloaded, twisted forcefully, or repetitively stressed. This can occur through sporting movements (like pivoting, twisting, or kicking), or due to hip abnormalities (like FAI, femoroacetabular impingement) where the hip bones rub abnormally and damage the labrum.

What are the signs and symptoms of a labral tear?

Deep groin pain or pain around the hip joint
Clicking, locking, catching, or giving way of the hip
Pain that worsens with twisting, pivoting, or prolonged sitting
Reduced hip flexibility
Feeling of instability or stiffness in the hip
Pain can also refer to the thigh, buttock, or even knee

What tests are used to diagnose a labral tear?

FADIR test (Flexion, Adduction, Internal Rotation): Moves the hip into a position that often catches the torn labrum and reproduces pain.

FABER test (Flexion, Abduction, External Rotation): Can also stress the labrum and reproduce pain.

How long does a labral tear take to heal?

Mild tears with conservative management (exercise and therapy) can feel much better in 6 to 12 weeks. Surgical recovery after arthroscopic labral repair usually takes 3 to 6 months. Return to full sport can take up to 9 months after surgery, depending on severity and rehab progress.

How does a labral tear happen?

Repetitive twisting or pivoting movements
Sudden trauma
Hip abnormalities like FAI
Hypermobile joints
Previous hip injuries
Poor hip strength or control, leading to joint instability

What treatment can help a labral tear?

Manual therapy (joint mobilisation, massage, dry needling for surrounding tightness)
Exercise rehabilitation
Activity modification
Hip stability retraining

What exercises or stretches can I do for a labral tear?

Glute and core strengthening (bridges, clamshells)
Hip mobility drills
Balance and stability exercises
Gentle range of motion exercises

What products can help with a labral tear?

Bridging

Lie on your back with your knees bent and your feet flat on the floor.
Tighten your buttock muscles and lift your hips up off the floor.
Make sure you keep your hips up and level throughout the movement.
Slowly lower your buttocks and hips back down, and repeat the exercise.

Single leg balance

Stand with your legs straight at shoulder width apart.
Now lean slightly to the side and at the same time bend your opposite knee.
You can make this more difficult by bending further but only within the limits of your mobility.

Squats

Squatting helps to strengthen the quadriceps muscle that is very important for many daily activities such as sitting down and standing up from a chair, walking, and climbing stairs.
Stand upright with a chair behind you, and your arms out in front of you for balance.
Bend your knees, pushing your hips back behind you and leaning your body forwards, as though you are about to sit on the chair.
Come as close as you can to the chair without actually sitting on it and make sure that you do not feel unbalanced.
Be careful to keep your legs away from the back of the chair, so they don’t press against it.
Stand back up, squeezing your buttock muscles to help with the movement.
Repeat the exercise, making sure you keep your back straight throughout.

Isometric wall sit

Additional instructions:
Feet wider than normal with toes pointed out. Drop into squat. Pressure through the inside heel, toes off ground. Head and shoulders back against the wall and imagine you are pushing the wall over. Hold for 2 mins.

Instructions:
Stand up straight with a wall positioned behind you.
Lean your back and buttocks against the wall, then walk your feet forward.
Slide down the wall until you reach a 90 degree angle at your hips and knees.
Ensure your back and buttocks remain in contact with the wall.
Hold this position.

Plank

Lie on your front with your toes on the floor.
Place your forearms on the floor and push up, lifting your torso and legs.
Hold a straight line from your shoulders to your feet for as long as you can, preventing the back from sagging.
Keep your buttocks squeezed and your hips level.
You will feel the core muscles working.